F3 Gastonia

YHC walked out the house this morning and could definitely feel the compression of extra humidity that thickened up the air……….welcome to just another morning of life down south in Louisiana.   Rolled out and headed for the  GOAT already aware that the morning would be bringing lots of sweat and pain.  Pulled up and already HIM’s were gathering with some rolling up just as we got kicked off.

YHC called 5:30, time to go to work.   Started out with the pledge and YHC really let that sink in this morning for what it stands for, FREEDOM, a word that many times over and over is taken for granted and forgotten by so many.  Do they really know what it means…………………to live free ?

Got our stretch on with:

-Arm circles (big and small / forward and reverse, listen to those shoulders popping)

-Right over left, left over right…….stretch it out good.

-Planked up for right foot to right hand, reach for the sky, flapjack to the left side

-Pull that right arm across and stretch it out, flapjack to the left side

-Something new this morning………….99’s on your six, position and lean forward, lean back, stretch it out, flap jack to the left side

-Gravel pickers in cadence

Alright, everyone good and stretched as well as sweating already and we haven’t even begun to work yet……..lets get to it.  The 4th  is one  week away, YHC will be traveling, missing out on upcoming beatdowns next week and wanted to bring a little something to the work out today to represent a monumental time for our country………..1776 kept echoing while penning a list that we’d work through this morning and so it would be done.    1776 would be our rep count today

Decided to incorporate 2 exercises back to back, then take a lap around the block after each set w/ a little added bonus.   At each corner of the 3 sided block knock out 1 burpee, return to start and plank for the 6.

The Thang:

1st exercise 17 REPS /  2nd exercise 76 REPS

• Merkins / LBC’s – take a lap

-Plank Jacks / Squats –  take a lap

-Shoulder Taps / American Hammers – take a lap

-Mountain Climbers / Air Presses – take a lap

-Seal Jacks / Flutter Kicks – take a lap

-CDD’s / SSH – take a lap

-Everyone lined at the corner of 9th and center st for a full block Bear Crawl all the way to 8th.

-Finished up with a round of Mary, calling on pax for exercises until we ran out of time.

5 laps and 1 block bear crawl put us just over 1776 yards ran / crawled (slightly over 1 mile)

Annoucements:

-2nd F lunch 7- 17 at Pita Wheel

-Lightning PT test 7-6 Dr Suess is putting the belt up for grabs

-Alma Mater VQ tomorrow at Tequila Sunrise…….TBD pending back injury

-Reminder to all Pax when Q calls “plank for the 6” it comes down a respect thing for those who aren’t as fast as you might be.  I speak from experience of usually being in the back of the pack, when I’m coming up on the group all holding plank it makes me push harder to get in quicker.

-The Declaration will be read and we all know Tesla helped write it.

Prayers and Praises:

• Jackson Curti is in another trail and hoping for good results

-Anchorman

-All pax traveling and on IR

-Mama’s Boy and M closing on their first house tomorrow, CONGRATS and GOOD LUCK !!!!

YHC took us out w/ praises, thanks and honor.

This morning was hard but you showed up and put the work in and for that you all get a RESPECT shout out today!!

Thank you for allowing me to lead you today, IT IS ALWAYS AN HONOR!!

Happy 4th to all and keep it real men

Warmups:

SSH- 10

1 Burpee

Hillbillies-10

1 Burpee

Gravel Pickers-10

1 Burpee

Low Slow Squats-10

1 Burpee

Abe Vigotas-10

1 Burpee

Stretching

Route 66 to the 🇺🇸

Big Boys starting at 1 ascending by 1 at each light pole until we have 66 BB

Pledge- 🇺🇸

Moving over to the lot across from the 🇺🇸

Time for 11s- 10 Merkins-run- 1 Squat

Mosey to THE HILL 😈

Triple Nickel on The Hill

5 Imperial Walkers- Run – 5 SSH – 5 rounds

Fellowship mosey to the lower shed

5 rounds of 5

5 Bulgarian squats, 5 dips, 5 Derkins

Announcements- want a shirt see stogie , Get the belt next Saturday at Old School…

Prayer Requests- Big Pappy, Mayor’s Wife , Stogie’s Eye and his wife.

Pledge – 🇺🇸

Warmups-

Monkey Humpers for Late SA 😁

SSH-10

Hillbillies – 10

Gravel Pickers-10

Stretching

Mosey to Raised Flower Beds

5 rounds of 5

5 step ups, 5 Dips, 5 derkins

5 Bulgarian Squats, 5 urkins, 5 big boys

mosey to the steps in front of social building

Dora 1,2,3

100 Merkins , 200 SSH, 300 LBCs

While one partner ran up steps the other partner did the work.

Moseyed to the wall

Wall sits , WW2, Hip slappers

3 rounds of 10

Moseyed to the parking lot.

Route 66 finish with Bobby Hurly

Announcements- Normal Stuff

Prayer Requests

Big Pappy , Gumby’s Mom, Freight’s Dad

Praise Report from Bed Pan about a friend with cancer that it had gotten drastically better

I prayed us out

Warmups

20- SSH

15- Imperial Walkers

10- Grass Pickers

5- Burpees

Head to the blocks and then head to the bottom entrance, first light pole.

5 overhead presses, 10 squats , 15 curls. Leave the block, run to next light pole. Do 20 LBCs , then run back to the block. Rifle carry to next light pole. Rinse and Repeat all the way to the soccer field 😈!!!

then on the way back , rifle carry , if lowered past your head we all do 1 burpee 😈😈!!!

Announcements- the normal stuff !!!

Prayer- Gumby’s mom, Freight’s Pop!!!

Disclaimer

Pledge

Warm-up

The Thang:

Let’s mosey

Stop for Circuit One: 3 Sets

• Squats x 15
• Merkins x 10
• Reverse Lunges x 10 per leg
• Plank – Hold for 45 seconds

Let’s mosey again….

Stop for Circuit Two: 3 Sets

• Jumping Lunges x 10 per leg
• Dips x 10
• Freddy Mercury’s x 15
• Side Plank – 30 seconds per side

Let’s mosey again…..

Stop for Circuit Three: 3 Sets

• Burpees x 10
• Glute Bridges x 15
• Mountain Climbers x 20 (count one side)
• American Hammers x 15

Mosey back to shovel flag where we finished off with some derkins, step-ups, and more dips.

COT

• Announcements
• Prayer Request

YHC closed us with prayer

Breaker Breaker

This was supposed to be a site Q hand-off but Tooth Fairy ended up having a last minute out of town work travels. However, YHC kept the Q spot and made sure the PAX got their money’s worth this morning.

Disclaimer (we had a FNG)

Warm-up

Mosey around the parking lot to where all the toys were laid out.

We had several stations, some with large coupons, small coupons, KBs, DBs, and a sandbag. Each station was marked with required exercise and # of reps. After completing all stations, run a lap and then rinse and repeat. I think most everyone got three rounds and some were close to four rounds.

COT

• The Pledge
• Announcements
• Prayer Request
• FNG Naming

Thanks to Gashouse for allowing me to be your Site Q at what I call one of the “Best AOs” in Gastonia. And thanks for all the support and all the PAX who stepped up to Q, keeping it the AO the best.

Thanks to Tooth Fairy for stepping up and taking over as Site Q. I know he will continue to carry on the great tradition and ask you all to continue to support him.

Breaker Breaker

12 kettlebell exercises. 3 per round. Start with 10 reps. Increase reps by 5 each round. In between rounds we jog to the playground max out on pull ups and jog back. (Option to walk small lap around parking lot)

Curls

Upright rows

Single Arm rows

Skull Crushers

Chest press

OH Tricep Ex

Curb Squats

Calve Raises

Lunge Squats

Double crunches

LBC’s

Big Boys

Two runners, six ruckers and one undecided.

Pledge and announcements:  Blood drive June 26, Lightning PT July 6, Declaration of Independence workout at The Yank on July 4 at 0630.  F3 Dad’s July 20

Prayer requests: Termite son Nick, Leonhardt family, Barnes Family, Huckleberry, Johnny from Rice n Beans, Jackson Curti,  Anchorman, Tesla son Pax traveling

YHC took us out

Allways an honor

Tiger

Big group including an FNG at The Yank.  Time hits, start with the mission of F3.  Quick warm up with the some stretching ,  SSH, IW and a few burpees.  Made a promise to the group a few months ago, time to make it good.  Let’s go.

Had just shy of a mile to get the destination.  Hill at North Street is tough for Bo Dereks.  10 squats at the bottom 10 hand release merkins at the top, 10 times.    Simple and effective.   Brutus Termite Tesla and Doodles knocked it out.  Prob half the group got in at least 10 trips.

Head back to the Yank, three mins remain so time for some Mary.

Time

Name the FNG Tony (Anotnio, AJ) a big wrestling fan, welcome GLOW!

Pledge and announcements:  Blood drive June 26, Lightning PT July 6, Declaration of Independence workout at The Yank on July 4 at 0630.  F3 Dad’s July 20

Prayer requests: Termite son Nick, Leonhardt family, Barnes Family, Huckleberry, Johnny from Rice n Beans, Jackson Curti,  Anchorman, Tesla son Edward possibly moving back, Pax traveling

YHC took us out

Allways an honor

Tiger

There were 13 HIM who showed at the hottest AO around. Midoriyama is heating up and the PAX were given a choice of working out in the sun or shade (actually Wikileaks was tasked with the choice and he chose sun). This is what happened…

Pledge of Allegiance for those paying attention and not having their own conversations.

Warmup – Merkins, stretching, more merkins and more stretching. Maybe some goofballs too. Oompa was asked to keep count of how many merkins we did during the workout.

Grab the kickball and mosey toward the soccer fields, at least one not claimed by someone else. We ended up finding one that had a home plate and most of the “bases” ready to go. Best of all, it was in the shade, sorry Wiki! The two elder statesmen of the group were asked to pick teams and once that was done the team with the fewer men batted first.

At this point, it was made very clear that the batter was to use his non-dominant leg to kick. It seemed that everyone understood this rule. Other rules were that each time an out was made or a run scored, we did 5 merkins.

Everything was going along pretty well with YHC’s team taking a quick 2-0 lead after our first at bats. We swapped sides as usual and the other guys went through their rotation. In the second inning, an unnamed member of the guys not on YHC’s team stepped up and bombed a kick way over the deepest outfielder we had. Suspicions were immediately raised and the question had to be asked, “Are you amphibious?” The reported offender of course didn’t know what we were talking about until we got to the fact of the matter, are you right or left footed? He played coy until the truth was flushed out that he did indeed use his strong foot, saying he never heard the rule about kicking with our weak foot. This was after about 15 of us had struggled to kick it not much further than where the bases are. Dr Seuss said “good grief”! I guess the offender doesn’t think were very good at the whole kicking a ball thing? For shame!

Anyway, after a bunch of merkins, some big boys and goofballs that some were ashamed to do because they thought people we “watching us”, YHC’s team won by default because one of the rules clearly states that, in a tie game, the win goes to the team with less players. Everybody knows that! It feels good to be a champion.

We moseyed back and held COT.

Announcements: Blood drive this Wednesday at Living Hope Church/South Point Methodist, Seuss’ Lightning Belt Challenge, 4th of July at the Yank,

Prayer requests: Gumby’s mom, Stogie’s M’s surgery on July 2nd